3/4 bw @63kg
16/22
12/18
12/15
12/13
11/13

Bench - 11, 10, 10, 8, 7
Strict pull-ups - 7, 7, 6, 6, 6
Intermediate weight option. 165 lbs. 

E2MOM, 40# dbs, and neutral grip pull-ups

58+38 = 96

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185#: 2-2-2-2-2
5-3-4-3-3

M/27/5'8"/175lb
CrossFit AFK

120 reps - Rx (10-10-7-7-7 on benchpress, 20-20-12-15-12 reps, right shoulder really took a hit during the 1st round of 12 pull-ups. Pull-ups after that felt awful. Still a 1 rep PR. Going into this workout it was pretty sore and this put my shoulder over the edge, I should have rested. Now it is hurt.)

25 bench presses at 165lbs
32 strict pull-ups 
rested about a minute between rounds 

M/33/5'7"/205lbs

DynamicStretch

Row 1K (5:00)

Warmup
BenchPress 95lbs, 125lbs (5,5)
PullUps (3,3)

Intermediate 
10Rds (4:30)
MaxBenchPress 155lbs (15, 15, 16, 15,12)
MaxPullUps (8,10,9,8,7+2)

Row 1K (5:00)

M/48/5'8/#211
84 reps_ #100 DBs + strict pull-ups

@195:
7/15
6/12
5/10
5/10
5/10

44 / 6’0 / 190

75 kg BW
70kg bench press
Strict Pull ups:
8/10
8/10
8/10
8/10
8/10

M/43/136lbs

RX - 185 reps

61 x BW Bench Press
124 x Kipping Pull-ups

@ 75kg BW

60kg 9-19
55kg 7-17
55kg 7-15
50kg 9-16
50kg 10-14

BP 65@10. 85@12. 85@12 85@11
pull-downs.  70@12. 80@12. 90@12 90@11

Intermediate 
12/16
12/18
10/18
8/15
9/15

M/37/6’/178#

Bench press 178 lb.: 10/10/9/9/9 
Strict Pull-ups: 20/15/13/12/12

Deo gratias

M/37/6’1/205

BP 12/12/11/11/10
Strict PU 16/14/14/15/17
132 Rx

12/11
12/10
12/9
12/11
11/8
rx (w/strict PU)
Interesting to do "max reps" BP w/no spotter!  Mind games!
M/54/175/5'11"

Did 3/4 BW and strict pull ups. 
2 minutes rest between rounds 

12/6
10/6
8/6
7/6
8/6

54/170/5’9/M

205lb/Strict pull up
18/10
11/6
8/4
5/4
5/5

Modified:
--
5 rounds for max reps of:
Bent-over rows @ 31 kg 
Hand release Push-ups

> 15/15 + 15/12 + 15/12 + 12/12 + 14/11 =71/62
--
Peace. 

day after Murph = low intensity
5x12 incline bench press at less than bodyweight
5x12 inverted rows off smith machine
25 yards walking lunge after each round

Haven’t done Lynne in a looong time, did out of order after Memorial Day hero wod. Used 175 for BP (85% BW). Just did 10 pull-ups per round, trying to condition to supinated grip. 
BP 12,11,8,10,10. 

205#
6/10, 6/7, 6/8, 5/7, 5/7

Scaled to 63.4% bodyweight bench press

Bench press: 20-15-14-14-13
Pull-ups: 5-5-4-4-3

Tried butterfly pull-ups for first time

36 / M / 5'9" / 135lbs

Push-ups 18-16-15-16-15
Ring rows 12-12-11-11-11

54 years old 235lbs
BP 165x10 PU BWx6
BP 175x10 PU BWx6
BP 185x10 PU BW x6
BP 205x7 PU BWx6
BP 235x3 PU BW X6 
Followed by accessory work, a short run and stretching. 

BP 135 lbs x12 Strict PU x15

BP 145 lbs x10 Strict PU x12

BP 155 lbs x4 Strict PU x10

BP 155 lbs x4 Strict PU x11

BP 155 lbs x2 Strict PU x11

62 yrs 177 lbs

Bench Press at 160#: 11, 11, 10, 8, 7

Pull Ups (fat bar): 10, 6, 7, 5, 4

m/37/5'9"/208

BP at 115# (~60% BW)
1 - 20/15
2 - 18/13
3 - 16/14
4 - 14/13
5 - 15/13

Had to keep this light on the BP and stopped myself a little short each round due to left elbow pain.  Pull-ups were fairly strict to start but finished with a fair amount of kipping each round.  One goal today was get the legs warmed up and try to get as much remaining soreness out of them from Murph on Friday as I can before tomorrow - pretty set on Manion tomorrow, so it probably doesn't matter anyway.

Was fun!

Rx 5'8" @205#

19/23
15/17
11/13
9/9
7/8

Beginner here who is also pregnant. Trying to keep up a routine and using this as accountability. Here we go!

5 rounds push ups and ring rows
6-13
5 - 12
5 - 10
5 - 12
4 - 12

This a aligns perfectly with my routine today, looking forward to my maxes in these - if I can get a spotter I will try body weight benches if not then 150 lbs

Rx 170lb BW with strict Ring pull ups
20/12
15/10
12/9
10/9
11/9

Rx @ 195, Strict Pull ups 

1- 5/8
2- 4/7
3- 5/8 
4-3/6 
5 - 3/5

180lb bodyweight bench press - 9/8/6/5/5
strict pull-ups - 14/13/11/12/11

Rx’d @ 170# BW & strict pull-ups 

1: 15/21
2: 12/16
3: 10/14
4: 10/12
5: 10/12

180409:
170# BW & strict pull-ups 

1: 13/20
2: 11/13
3: 9/13
4: 9/11
5: 8/10

Murph
A long time. 81:42
RIP.
We'll see if I decide to do Lynne or another hero wod on Monday.....
Shameless plug, but my new GoRuck ballistic trainers are awesome----

With 75% BW (118#) and strict (though not dead hang) pull-ups. About 90 seconds between exercises. 
10/14
10/13
8/11
8/10
8/9
We’ll see if this keeps me from Murph tomorrow, but this programming looks like an HQ message that other heroes are also worthy of honoring on Memorial Day. 

60/5’8”/158

180409:  135# (87% BW)/strict pull-ups 10/15, 9/13, 8/12, 8/12, 7/11
131104:  BW bench/Kipping pull-ups 7/21, 8/22, 7/20, 6/19, 6/18
130113:  BW/strict pull-ups 7/13, 8/12, 7/12, 6/10, 5/10

Rxd. 195lbs. Strict pull-ups. 

7-10
7-9
6-8
5-8
6-8

had to snag a spotter the last round of bench press. 

arms are jello. Murph tomorrow is going to be brutal!

BW 175 PU strict light jog between sets first 2 400m then 200m 
8/15
7/16
7/14
7/16
6/15
Afternoon very slow Murph 57:47 just in case I don’t have time tomorrow. Rip Murph and all those who have served and given all. 

95lbs -- too much shoulder pain, kept the weight around 60%
18/13
18/14
12*/13
12*/12
16/11
76 / 63
*Hand grip just an inch R-L was difference between cranking and shoulder pain on bench presses

Globo wod: If you don't have a barbell do dumbbell bench presses with the dumbbells adding up to 75-80% bodyweight total.  Bodyweight sub is ring or bar dips.

Champions Club Scaling Notes

RANT
My first thought when seeing this was why on earth would this come up the day before most people do Murph. And I think I have a good answer... well, two.... well, three: I suppose it could have been an oversight, but I doubt it. Anyway, one of the main principles of CrossFit is "constantly varied", and being able to do Murph when your arms are completely shot from the same movements the day before is something that "forging elite fitness" would not have sympathy for... be careful of Rhabdo if you're going there. The main reason I think this came up, though, is because there are 200+ Hero workouts in the archive (Mel has done them all, by the way. Stud) and it is definitely worth looking through the list and doing something other than Murph. So hit this one hard today and do, like, Manion or Mr. Joshua tomorrow.

WORKOUT THEMES
Absolute, unsympathetic annihilation of the arms. Pushing and pulling to failure. An original test of weightlifting and gymnastics in a way that would punish specialists. Also a workout that is adjusted to the individual.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

STRENGTH SCALE
Put on a timer for a half hour and practice bodyweight bench press (or as close as you can) and strict pull-ups

COORDINATION SCALE
AMRAP in 15 minutes of:
5 push-ups
10 kips

I HEAR YOUR RANT CHRIS AND I STILL WANT TO DO MURPH TOMORROW
5 rounds of:
1:00 max reps sit-ups
1:00 max reps hollow rocks
1:00 max L-sit
Rest as needed between stations

MY STUFF
Did 5 rounds of 11 floor press at 155 and 11 strict pull-ups

GENERAL FEAR LEVEL: 7

Lynne
5 rounds for max reps of:
Body-weight bench presses 95% body weights 
Pull-ups
1)14 bench-13 pull-up 
2)13 bench-14 pull-up 
3)12 bench-13 pull-up 
4)10 bench-15 pull-up 
5)10 bench-15 pull-up 
Total reps 127 in 24 minutes 

5 rounds for max reps of:
60% body weight bench presses 135 lbs
15-11-10-10-11
Banded Pull-Ups
14-11-11-10-11

That's an awesome slomo!